During the golf swing, the most important multifunction muscle is the buttock. I said it there. It can be crude for some. But the butt is one of the most under-used and under-appreciated muscle groups. Let me explain, most people, unless they’re on the PGA tour, sitting at a desk, working Monday through Friday. Sitting for prolonged periods of time tends to be the biggest culprit for dysfunction in human performance both in the gym and on the field. Most recreational players (and some pros) will have weak hip flexors, weak hamstrings, weak glutes, weak paraspinals, and a prolonged weak shoulder complex from sitting too long. So where does this leave us? Well, let’s start with the butt. This entire muscle group is vital in helping the player maintain lower body stability throughout the swing. It also plays an important role in maintaining core stability throughout your swing. It is this muscle group that helps combine lower body movement with upper body movements, through the core of the body. So if your butt is weak, you will tend to overcompensate in the shoulder complex, or the lower back, or the knee, etc. Simply put, having this muscle group working at its optimal levels is paramount to achieving a consistent, repeatable swing and playing injury-free.
The glutes are mainly made up of two main components; gluteus maximus and gluteus medius
Both muscle groups play important roles in both power development and swing consistency. Both muscle groups need to work in unison to develop optimal swing mechanics.
The following exercises are some of the best exercises to build strength and power in the glutes and surrounding musculature.
sumo deadlift with kettlebell
Take a wide stance. Squat down and grab the kettlebell. Grasp the handle on the inside of the knees, 12 to 18 inches apart. Drop hips below shoulders. Start with the bell between your legs. Focus straight ahead, draw your belly button in. Keep your back arched and tense.
Remember to squeeze the glutes. Leg lifts: squat the weight. Stand in a full upright position; push the hips squeezing your butt. Don’t rush the reps, this is a slow exercise, focus on full body tension – regroup and establish a good starting position for each rep.
Lifting buttocks
For this exercise you will need a Glute Ham Developer, it looks similar to a Roman chair or back extension. Start by adjusting the distance between the thigh pad and the heel pad. You will want to position the heel pad so that the thigh pad sits at the middle of your thigh or a little closer to your knee when your heels are on the heel pads. Begin by hanging over the support in a position similar to a back extension. Begin the movement by contracting your lower back to lift your torso, as you approach full back and hip extension, begin to bend your knees and contract your hamstrings (rear thigh). You will continue to bend your knees until your upper body is nearly vertical and your knees are at a 60 to 80 degree angle. Lower to the original position.
The kettlebell swing
The stance should be shoulder width apart. Squat down and grasp the handle with both hands. As you lean down, remember to rotate your hips keeping your shins relatively vertical, you should feel a slight stretch in your hamstrings. Swing the kettlebell between your legs forcefully as if you were going to walk a football. Explosively move your hips forward straightening your legs
stability ball bridge
Begin by lying on your back with your shoulders and head resting on a stability ball; feet on the ground, hip-width apart for stability
Squeezing from the buttock, lift the hips until there is a straight line through the knees, hips, and shoulders. Don’t lift your hips too high or widen your ribs so your back overextends. Hold for 30 seconds and less.
Give these exercises a try in hopes of building a rock-solid glute! These exercises are sure to create a more stable lower platform and improve core function. Be sure to visit http://www.back9strength.com and sign up for our free newsletter, or better yet grab your copy of Back 9 Strength: The Ultimate Golf Fitness Rolodex on sale now, for tons of information on Strength, Exercises flexibility and power for golf.